Thursday, August 1st

HSPUs
3 x
Max Strict + Max Kipping

Strength:
Back Squat 6

Metcon:
3 Rounds
10 Front Squats
15 Toes to Bar
20 Box Jumps

After Party:
3-4 Rounds
200m Row Sprint
1 Legless Rope Climb (Use the thick blue mat, be safe!)

Wednesday, July 31st

Oly:
Hang Clean + Jerk (60 sec rest between sets)
1 @ 50%
1 @ 55%
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90% of C&J 1RM

Strength:
Press 5

Metcon:
3 Rounds
400m Run
12 Shoulder to Overheads 135 / 85
12 Back Squats

Tuesday, July 30th

Strength:
Hex Bar Deadlift 3

"Helen"
3 Rounds
400m Run
21 KB Swings
12 Pull-ups

After Party:
Tabata Row

Monday, July 29th

Oly:
On the minute for 7 minutes
3 Power Cleans @ 80% of Power Clean 1RM

Strength:
Barbell Lunge 12 (6L / 6R)

"Power Elizabeth"
21 - 15 - 9
Power Cleans 135/95
Ring Dips

Saturday, July 27

Oly:
Snatch + Snatch Balance

Clean + Front Squat + Jerk

Metcon:
15 Squat cleans, 155/100
30 Toes to bar
30 Box jumps 24/20
15 Muscle-ups
30 DB Push Presses 40/25
30 Double-unders
15 Thrusters 135/95
30 Pull-ups
30 Burpees

Friday, July 26th

Oly:
10 Minutes to build to a heavy Clean & Jerk

Metcon:
5 rounds of Cindy

5 Pull-ups
10 Push-ups
15 Air Squats

-then-

15 Heavy Clean & Jerks

-then-

5 rounds of Cindy

5 Pull-ups
10 Push-ups
15 Air Squats

After Party:
Muscle-up and Rope Climb skill work

Thursday, July 25th

Strength:
Deadlift 3

Metcon:
“Diane”
21 – 15 – 9
Deadlifts
HSPUs

Extra Credit:
3 Rounds
10 KB Snatches L
10 KB Snatches R
50 Double Unders

Wednesday, July 24th

Oly:
Hang Clean (60 sec rest between sets)
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%

Strength:
Back Squat 8

Metcon:
4 Rounds
400m Run
20 Wallballs

Tuesday, July 23rd

Skill:
5 minutes of HSPU and Pistol work

Strength:
Push Jerk 2

Metcon:
4 Rounds
10 Shoulder to Overheads (115/80)
15 KB Swings
30 Double Unders

Extra Credit:
4 min Row for max meters

Monday, July 22nd

Oly:
Hang Snatch (60 sec rest between sets)
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%
2 x 1 @ 85%

Strength:
Overhead Squat 3

Metcon:
5 Rounds
30 sec Max Rep Front Squats (95/65)
- 30 sec rest
30 sec Max Rep Pull-ups
- 30 sec rest
30 sec Max Rep Burpees
- 30 sec rest 

Saturday, July 20th

If you are competing tomorrow, take it easy today. Work up to 80% on your lifts.

Oly:
Snatch
15 Minutes to build to a heavy single
Clean & Jerk
15 Minutes to build to a heavy single

Metcon1:
5 Rounds
5 Power Cleans 185/125
15 Wallballs 20/14

Metcon 2:
5 Rounds
5 Power Snatches 115/80
10 Burpees

Friday, July 19th

Oly:
Snatch
7 x 1 x 80-85%


Strength:
Hang Clean 2 (heavy!)

Metcon:
"2008 CrossFit Games Final WOD"
30 Squat Clean & Jerks (155/105)

Thursday, July 18th

Skill Work:
Rope Climbs

Strength:
Press 1

Metcon:
3 Rounds
10 Shoulder to Overheads (135/95)
10 CTB Pull-ups
10 Burpees

Extra Credit:
5 Rounds
1 min Row for max meters
1 min rest

Wednesday, July 17th

Oly:
On the minute for 10 minutes
1 Power Clean + 1 Front Squat + 1 Clean + 1 Jerk @ 80% of C&J 1RM

Strength:
Back Squat 10

Metcon:
AMRAP in 4 minutes
10 Wallballs
10 KB Swings
rest 3 minutes

AMRAP in 3 minutes
10 Wallballs
10 KB Swings
rest 2 minutes

AMRAP in 2 minutes
10 Wallballs
10 KB Swings
rest 1 minute

AMRAP in 1 minute
10 Wallballs
10 KB Swings

At the beginning of each round, pick up where you left off.

Tuesday, July 16th

Skill Work:
3 Rounds
10 Ring Dips
10 Pistols
10 KB Snatches

Strength:
1 Power Clean + 3 Push Presses

Metcon:
"Nicole"
AMRAP in 20
400m Run
Max Pull-ups

Monday, July 15th

Oly:
Clean & Jerk (60 sec rest between sets)
2 x 1 @ 60%
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
2 x 1 @ 80%

Hang Snatch (60 sec rest between sets)
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%

Metcon:
AMRAP in 10
1 Power Snatch (95/65)
1 Overhead Squat
1 Burpee
2,2,2
3,3,3
... etc

Saturday, July 13th

Skill Work:
Handstand & HSPU clinic @ 10am

Metcon:
50 Wall Ball
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (135/85)
20 Jerks (135/85)
10 Snatches (135/85)
10 Muscle-ups

Friday, July 12th

Oly:
On the minute for 7 minutes
Snatch
7 x 1 @ 80%

On the minute for 7 minutes
Power Clean 1 + Split Jerk 2
7 x (1+2) @ 80%

Metcon:
3 Rounds
10 Shoulder to Overhead (155/105)
20 Box Jumps (24/20)
50 Double Unders

Thursday, July 11th

Skill Work:
3 Rounds
10 HSPUs
10 Pistols
10 Evil Wheels

Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite:  L-sit Pull-ups
Advanced:  Strict and/or weighted
Intermediate:  Kipping
Beginner:  Band assisted

Metcon:
10,9,8,7,6,5,4,3,2,1
DB Snatch L
50ft Sprint
DB Snatch R
50ft Sprint

Wednesday, July 10th

Oly:
2 Hang Cleans + 1 Split Jerk (60 sec rest between sets)
2 x 2+1 @ 60%
2 x 2+1 @ 65%
2 x 2+1 @ 70%
2 x 2+1 @ 75%
2 x 2+1 @ 80%

Strength:
Deadlift 3

Metcon:
AMRAP in 12
4 Deadlifts (275/175)
8 Burpees
12 Wallballs

Tuesday, July 9th

Warm Up:
3 Rounds
10 GHD Sit-ups
10 HSPUs
10 Strict Pull-ups

Oly:
Power Clean 3 + Push Press 3

Metcon:
15 Power Cleans (135 / 95)
15 Push Presses
400m Run
10 Power Cleans
10 Push Presses
400m Run
5 Power Cleans
5 Push Presses

Monday, July 8th

We're beginning a focused Olympic lifting cycle today. We'll be performing the lifts on Mondays, Wednesdays, Fridays, and Saturdays.

Oly:
Hang Snatch (60 sec rest between sets)
2 x 2 @ 60%
2 x 2 @ 65%
2 x 2 @ 70%
2 x 2 @ 75%
2 x 2 @ 80%

Strength:
Back Squat 3

Metcon:
5 Rounds
5 CTB Pull-ups
10 Front Squats (95/65)
15 KB Swings

Saturday, July 6th

CrossFit Invitational 2012 Stage 2, event 1
3 minutes to find a 1 rep max of:
Snatch

3 minutes to find a 1 rep max of:
Clean and jerk


2013 CrossFit Regionals Team WOD #4 
In teams of 6
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)

2013 CrossFit Regionals Team WOD #6
In teams of 2
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead while partner holds barbell in front rack
Then, both partners lunge 90’ with the barbell in a front rack position

Thursday, July 4th

Hatch Squat 12.2 
Last day of hatch squats! Nice work everyone.
Next week we're going to begin a Olympic lifting cycle.

Back Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 75%

"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Wednesday, July 3rd

Skill:
3 Rounds
10 Strict Pull-ups
Max Strict HSPUs + Max Kipping HSPUs
10 Pistols

Oly:
Hang Power Clean + Power Clean + Push Press + Push Jerk + Split Jerk 1

Metcon:
AMRAP in 8
10 DB Push Presses (45/30)
10 Box Jumps
10 DB Front Squats
10 Hollow Rocks

Tuesday, July 2nd

Skill:
10 Minutes of handstand holds, handstand walks, and pistols 

Strength:
Power Snatch 2

Metcon:
3 Rounds
25 Wallballs
20 Burpees
15 Power Snatches (95/65)